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  6. Mustard Greens vs. Okra

Mustard Greens vs. Okra — In-Depth Nutrition Comparison

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How are Mustard Greens and Okra different?

  • Mustard Greens is higher in Vitamin K, Vitamin A RAE, and Vitamin E , however, Okra is richer in Vitamin B1, Folate, Magnesium, and Vitamin B6.
  • Daily need coverage for Vitamin K from Mustard Greens is 468% higher.
  • Mustard Greens contains 17 times more Vitamin A RAE than Okra. While Mustard Greens contains 618µg of Vitamin A RAE, Okra contains only 36µg.

Mustard greens, cooked, boiled, drained, without salt and Okra, raw are the varieties used in this article.

Infographic

Mustard Greens vs Okra infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mustard Greens
Mustard Greens
3
:
7
Okra
Okra
Contains more Calcium +43.9%
Contains more Iron +40.3%
Contains more Copper +33.9%
Contains more Magnesium +338.5%
Contains more Phosphorus +45.2%
Contains more Potassium +84.6%
Contains less Sodium -22.2%
Contains more Zinc +163.6%
Contains more Selenium +16.7%
Mustard Greens
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 36% 33% 10% 18% 15% 2% 6% 49% 0% 4%
Okra
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 25% 24% 41% 27% 27% 1% 16% 37% 103% 4%
Contains more Calcium +43.9%
Contains more Iron +40.3%
Contains more Copper +33.9%
Contains more Magnesium +338.5%
Contains more Phosphorus +45.2%
Contains more Potassium +84.6%
Contains less Sodium -22.2%
Contains more Zinc +163.6%
Contains more Selenium +16.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Mustard Greens
Mustard Greens
5
:
5
Okra
Okra
Contains more Vitamin A +1627.7%
Contains more Vitamin E +559.3%
Contains more Vitamin K +1793.6%
Contains more Vitamin B1 +387.8%
Contains more Vitamin B3 +130.9%
Contains more Vitamin B5 +104.2%
Contains more Vitamin B6 +119.4%
Contains more Folate +566.7%
Equal in Vitamin C - 23
Equal in Vitamin B2 - 0.06
Mustard Greens
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 743% 36% 0% 85% 11% 15% 9% 8% 23% 7% 0% 1482%
Okra
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 43% 6% 0% 77% 50% 14% 19% 15% 50% 45% 0% 79%
Contains more Vitamin A +1627.7%
Contains more Vitamin E +559.3%
Contains more Vitamin K +1793.6%
Contains more Vitamin B1 +387.8%
Contains more Vitamin B3 +130.9%
Contains more Vitamin B5 +104.2%
Contains more Vitamin B6 +119.4%
Contains more Folate +566.7%
Equal in Vitamin C - 23
Equal in Vitamin B2 - 0.06

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
2
Okra
Okra
Contains more Protein +32.6%
Contains more Fats +147.4%
Contains more Carbs +65.2%
Contains more Other +25%
Equal in Water - 89.58
Mustard Greens
3% 5% 92%
Protein: 2.56 g
Fats: 0.47 g
Carbs: 4.51 g
Water: 91.78 g
Other: 0.68 g
Okra
2% 7% 90%
Protein: 1.93 g
Fats: 0.19 g
Carbs: 7.45 g
Water: 89.58 g
Other: 0.85 g
Contains more Protein +32.6%
Contains more Fats +147.4%
Contains more Carbs +65.2%
Contains more Other +25%
Equal in Water - 89.58

Fat Type Comparison

Fat type breakdown side-by-side comparison
Mustard Greens
Mustard Greens
3
:
0
Okra
Okra
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +547.1%
Contains more Polyunsaturated fat +70.4%
Mustard Greens
7% 65% 27%
Saturated Fat: 0.012 g
Monounsaturated Fat: 0.11 g
Polyunsaturated fat: 0.046 g
Okra
37% 24% 39%
Saturated Fat: 0.026 g
Monounsaturated Fat: 0.017 g
Polyunsaturated fat: 0.027 g
Contains less Saturated Fat -53.8%
Contains more Monounsaturated Fat +547.1%
Contains more Polyunsaturated fat +70.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Mustard Greens Okra
Lower in Sodium ok
Lower in price ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Mustard Greens Okra Opinion
Net carbs 2.51g 4.25g Okra
Protein 2.56g 1.93g Mustard Greens
Fats 0.47g 0.19g Mustard Greens
Carbs 4.51g 7.45g Okra
Calories 26kcal 33kcal Okra
Starch 0.34g Okra
Fructose 0.57g Okra
Sugar 1.41g 1.48g Mustard Greens
Fiber 2g 3.2g Okra
Calcium 118mg 82mg Mustard Greens
Iron 0.87mg 0.62mg Mustard Greens
Magnesium 13mg 57mg Okra
Phosphorus 42mg 61mg Okra
Potassium 162mg 299mg Okra
Sodium 9mg 7mg Okra
Zinc 0.22mg 0.58mg Okra
Copper 0.146mg 0.109mg Mustard Greens
Manganese 0.788mg Okra
Selenium 0.6µg 0.7µg Okra
Vitamin A 12370IU 716IU Mustard Greens
Vitamin A RAE 618µg 36µg Mustard Greens
Vitamin E 1.78mg 0.27mg Mustard Greens
Vitamin C 25.3mg 23mg Mustard Greens
Vitamin B1 0.041mg 0.2mg Okra
Vitamin B2 0.063mg 0.06mg Mustard Greens
Vitamin B3 0.433mg 1mg Okra
Vitamin B5 0.12mg 0.245mg Okra
Vitamin B6 0.098mg 0.215mg Okra
Folate 9µg 60µg Okra
Vitamin K 592.7µg 31.3µg Mustard Greens
Tryptophan 0.017mg Okra
Threonine 0.065mg Okra
Isoleucine 0.069mg Okra
Leucine 0.105mg Okra
Lysine 0.081mg Okra
Methionine 0.021mg Okra
Phenylalanine 0.065mg Okra
Valine 0.091mg Okra
Histidine 0.031mg Okra
Saturated Fat 0.012g 0.026g Mustard Greens
Monounsaturated Fat 0.11g 0.017g Mustard Greens
Polyunsaturated fat 0.046g 0.027g Mustard Greens

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Mustard Greens Okra
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
201%
Mustard Greens
33%
Okra
Minerals Daily Need Coverage Score
17%
Mustard Greens
30%
Okra

Comparison summary

Which food contains less Sodium?
Okra
Okra contains less Sodium (difference - 2mg)
Which food is cheaper?
Okra
Okra is cheaper (difference - $0.4)
Which food is lower in Sugar?
Mustard Greens
Mustard Greens is lower in Sugar (difference - 0.07g)
Which food is lower in Saturated Fat?
Mustard Greens
Mustard Greens is lower in Saturated Fat (difference - 0.014g)
Which food is lower in glycemic index?
Mustard Greens
Mustard Greens is lower in glycemic index (difference - 32)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mustard Greens - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169257/nutrients
  2. Okra - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169260/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.